This Gluten Free Tabbouleh Salad comes together in just a few minutes, and is packed full of protein and vitamin C. Read on, or jump straight to the recipe HERE.
Show of hands: who likes eating fistfuls of raw parsley? Like, nobody, right?
But who likes tabbouleh?
That’s what I thought. All of y’all. Because tabbouleh is awesome.
For those of you who don’t know (and are totally put off by the idea of fistfuls of raw parsley) let me explain. Tabbouleh salad is a Mediterranean dish, typically made with a bunch of raw parsley, fresh lemon juice, and bulgar wheat.
You might not think it would taste very good, but that acidic hit of lemon with the bright, sharp flavor of parsley makes for a surprisingly tasty — not to mention healthy — salad.
You wouldn’t think a little herb could pack such a big punch of nutrition, but as it turns out, just 1/2 cup of parsley has more than half your day’s dose of vitamin C. Where did that come from, Parlsey?! It also has tons of vitamin K and A, magnesium, iron, folate… the list goes on and on.
Sooo, what I’m saying is, I’ll take as much as I can get. Especially during the winter when, let’s face it, I’m probably not eating as many veggies as I should.
For this version of tabbouleh, I chose to use quinoa in place of the bulgar (making it gluten-free) and some chickpeas for extra protein. A giant bowl of this salad comes together in just a few minutes, and can keep in the fridge for a week or so.
Eating big bowls of salad is something I’m known for, but in the winter when all I want is hot food, I prefer to have little helpings on the side of warm dishes. This tabbouleh is perfect for that, because I can keep it in the fridge and grab a scoop for some lightness and an added boost the nutrition with any meal.
Like this Mediterranean salad? You might enjoy my Fattoush Salad recipe, HERE.
- 1 cup cooked quinoa*
- 1½ cups cooked chickpeas (homemade, or one 16 ounce can, drained)
- 1 cup finely diced english (hothouse) cucumber
- 1 roma tomato, seeds removed, diced
- 2 cups finely chopped flat-leaf parsley (or curley parsley, if you prefer it)
- ¼ cup finely chopped fresh mint
- 2-3 TBSP mild olive oil, to taste
- 2-3 TBSP fresh lemon juice, to taste
- Salt and pepper, to taste
- Add everything to a bowl. Mix. Add olive oil, lemon juice, and salt and pepper, to taste. Refrigerate for 1-2 hours before serving.
- Tabbouleh can be kept in an airtight container in the fridge for up to a week.
The ratio for making quinoa is 2:1 (two parts liquid to one part dry quinoa). You can use water, vegetable stock, chicken stock, or most any other liquid for cooking your quinoa. When using stocks, I always prefer to use low-sodium varieties so I can add salt according to my tastes.
To cook, add quinoa and liquid (for example, 1 cup quinoa and 2 cups liquid) to a saucepan. Bring to a simmer, cover, and reduce the heat to low. Cook for about 15-20 minutes, or until the quinoa has absorbed the liquid. Remove from the heat and fluff with a fork. Season to taste.
For more flavorful quinoa, you can start by sauteing a bit of onion, garlic, or spices in a TBSP of olive oil, then add the quinoa and liquid to the pot and cook as normal. For this particular recipe, I kept the quinoa plain, seasoned very lightly with salt.
Quinoa expands a lot while cooking (just about tripling in volume), but I rarely make less than 1 cup (dry) at a time. I portion any extra into baggies, and freeze them so I always have some on hand for quick recipes like this one.
Tabbouleh adapted from THIS RECIPE on Epicurious.com